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The Best Natural Weight Gain Supplements (That Actually Work)
Trying to gain weight the right way? Forget sugar-loaded mass gainers and sketchy "test boosters." Here’s what actually works—backed by science, not bro myths.
The Problem with Most Weight Gain Supplements
Most mass gainers are just protein + sugar bombs (looking at you, maltodextrin). They’ll spike your blood sugar, bloat you, and pack on more fat than muscle.
🚫 Skip these: ✔ Cheap mass gainers (loaded with fillers) ✔ "Testosterone boosters" (placebos with fancy labels) ✔ BCAAs (useless if you eat real protein)
5 Natural Supplements That Actually Help
1. Creatine Monohydrate – The Muscle-Building OG
✔ Proven to increase strength & muscle mass (2023 Sports Medicine meta-analysis) ✔ Boosts recovery & brain function ✔ Dose: 5g/day (no loading phase needed)
2. Collagen Peptides – For Muscle & Joints
✔ Not just for skin—improves muscle repair (2022 Nutrients study) ✔ Easier to digest than whey (great for sensitive stomachs) ✔ Mix into coffee or smoothies
3. Full-Fat Greek Yogurt + Honey – The OG Mass Gainer
✔ High protein + probiotics + healthy fats ✔ Honey adds quick-digesting carbs for recovery ✔ Cheaper & tastier than powder
4. Ashwagandha – The Stress Killer
✔ Lowers cortisol (stress hormone that burns muscle) ✔ May boost testosterone naturally (2023 JISSN study) ✔ Take at night for better sleep & recovery
5. MCT Oil – Calorie Bomb Without Bloat
✔Converts to energy fast (no blood sugar crash) ✔ Add to coffee, smoothies, or meals ✔ Great if you struggle to eat more volume
Supplements You’re Wasting Money On
❌BCAAs – Just eat real protein. ❌ Test Boosters – Most are snake oil. ❌ Mass Gainers – Sugar + cheap protein = inflammation.
Final Reality Check
✔ Supplements help, but food comes first – Eat in a calorie surplus. ✔ Lift heavy & progressive overload – No supplement replaces hard work. ✔ Sleep matters more than any powder – Muscle grows at rest.
🔥 Hot Take: GOMAD (gallon of milk a day) is overkill—unless you enjoy bloating and acne.
What to Do Next:
Pick 1-2 supplements (start with creatine + collagen).
Eat more whole foods (oats, nut butters, lean meats).
Track strength gains—not just scale weight.
Want muscle? Lift, eat, recover. No shortcuts. 💪
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